Parents can promote healthful eating by involving children in meal
decision-making and by looking for ways to make nutrition education fun
for the whole family. The following tips may be helpful in
encouraging children to eat healthy foods:
- Let children help
with food shopping and preparation - it's always more fun to eat
what you have helped select and prepare.
- Keep food varied
and interesting.
- Provide an array of fruits and vegetables of
different colors, textures, shapes and sizes such as kiwis,
oranges, red peppers and broccoli.
- Look to the nutrition facts
information on food products to help make healthful choices. If your
child selects a high-fat food, offer lower-fat choices later in
the day or over the next few days.
- Be a role model. Children
learn from parents. If you engage in daily physical activity and
enjoy a variety of healthful foods, your children are more likely to
follow suit. Encouraging physical activity and healthful eating
habits during childhood helps build these habits for a lifetime.
Expert recommendations
Nutrition
experts recommend eating from each of these five food groups daily
to ensure a balanced high-carbohydrate, low-fat eating pattern.
For an 1,800-calorie diet, you need the following amounts from each
food group:
- Breads: eat 6 ounces every day; at least
half should be whole grains
- Vegetables: eat 2 1/2 cups every
day; choose vegetables of all colors
- Fruits: eat 1 1/2 cups
every day; limit juice and make sure it is 100 percent fruit
juice
- Milk: drink 3 cups every day (2 cups for kids 2 to 8
years); choose low-fat or fat-free varieties of milk, yogurt or cheese
- Meat and beans: eat 5 ounces every day; choose lean or
low-fat and cook it baked, broiled or grilled - not fried. Don't forget
nuts, seeds, peas and beans are all great sources of protein, as
well
For more information
Every
individual's nutrition needs are different. Click here to find the amounts that are right for your
family. Click
here for a one-page cheat-sheet about nutrition education for
children.
Sources: American Dietetic Association and U.S.
Department of Agriculture
